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Here is today's #WOD!


EMOM x16

M1: 15 Weighted Sit-ups

M2: :30 sec Weighted Seated Russian Twist

M3: :60 sec Wall Sit Hold/Single Leg (:25/:25)

M4: Rest


M1: 10/7 Cal Echo Bike

M2: 5 Burpee Slam Balls + 10 Slam Ball Step-ups @40-50/20-30#


Rest 2 mins


AMRAP 6 @80%


500m Run


DB Man-Makers @35/20

Coaches Challenge

DBs @50/35

Stay positive and have fun! You are on your way to a happier life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf

Happier. Healthier.

Your friends at Black Iron CrossFit

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